Why does anxiety nausea happen? How to stop it?

Anxiety doesn't just affect how we think or feel. It often comes with uncomfortable physical symptoms, and one of the most distressing is nausea. Many adults experience this connection, whether it’s a nervous stomach before a stressful event or vomiting during a panic attack.

This article explores the link between anxiety and nausea, how anxiety can trigger these symptoms, and what practical steps can help reduce or stop them.

Can anxiety cause nausea?

Yes, anxiety can cause nausea. When the brain perceives a threat, it sends signals to the body to prepare for action. This activates the sympathetic nervous system, which shifts resources away from digestion.

As a result, you might feel your stomach twist, experience bloating or queasiness, or in more severe cases, begin dry retching or vomiting.

This physical response is common in anxiety disorders like generalised anxiety disorder (GAD), panic disorder, social anxiety disorder, and post-traumatic stress disorder (PTSD).

These conditions often come with strong physiological symptoms, including dizziness, chest tightness (also called anxiety chest pain), gastrointestinal discomfort, and ongoing nausea.

In Australia, anxiety is the most common mental health condition. According to the most recent report from ABS, more than one in six Australians aged 16-85 years old experienced an anxiety disorder between 2020 to 2022. 

How to make it stop?

If you're experiencing nausea caused by anxiety, it's important to approach it from both ends: calming your body in the moment and reducing anxiety in your everyday life.

These seven strategies can help manage and reduce the frequency and severity of anxiety-induced nausea.

1. Recognise your triggers

Anxiety nausea often follows a pattern. Identifying what sets it off is the first step toward regaining control. You might notice it occurs before difficult conversations, during high-pressure meetings, or when you're running on too little sleep.

Other common triggers are:

• High workloads or tight deadlines

• Workplace bullying and conflicts

• Lack of rest or recovery time

• Financial or relationship pressure

• Social anxiety or fear of judgement

Keeping a simple journal can help you track these events and understand the connection between your stress, anxiety, and nausea.

2. Use grounding techniques during an episode

When anxiety nausea strikes, it’s often a sign that your nervous system is over-activated. 

Grounding techniques can help your body return to a calmer state and ease symptoms in the moment. Refer to these grounding techniques if you aren’t sure what they mean.

3. Eat in a way that supports your nervous system

Food plays a major role in how your body manages stress. When anxiety is high, certain eating patterns can make symptoms worse, while healthier patterns can help stabilise your energy and reduce your unease.

Consider these adjustments:

• Eat smaller, more frequent meals to keep your stomach settled

• Avoid greasy, sugary, or overly spicy foods

• Limit caffeine and alcohol, both of which can increase anxiety

• Stay hydrated throughout the day

• Keep plain snacks nearby in case of sudden nausea

4. Create a personalised anxiety toolkit

Knowing what calms you is important when anxiety starts to build. A toolkit filled with helpful resources can provide a sense of control and help reduce nausea and anxiety before they spiral further.

Your toolkit might include:

• A calming music playlist

• Aromatherapy oils like lavender

• A favourite guided meditation or breathing app

• A soft object or fidget item

• Notes with reminders or affirmations

5. Make space for therapy and psychological support

If you're frequently experiencing anxiety nausea, it may be time to explore therapy. Speaking with a psychologist online or in person can help uncover the causes of your anxiety and build strategies to manage it.

Effective approaches that you and your psychologist could explore are:

• Cognitive Behavioural Therapy (CBT) to identify unhelpful thinking patterns

• Exposure therapy for those who fear vomiting or feel sick in social settings

• Mindfulness-based therapies to reduce bodily reactivity to stress

You can start by speaking with your GP about a Mental Health Treatment Plan, which may provide Medicare rebates for psychology sessions.

6. Use your job’s wellbeing benefits

Work-related anxiety is one of the most common causes of ongoing stress symptoms, including nausea. If your job is a source of anxiety, consider:

• Accessing your workplace’s Employee Assistance Program (EAP)

• Talking to your manager or HR about workload or flexible arrangements

• Exploring a workers’ compensation claim if your condition is linked to work

• Taking stress leave with a medical certificate

These supports exist to help you stay healthy at work, and to ensure your wellbeing is prioritised, not overlooked.

7. Build a routine that protects your mental health

Long-term relief comes from prevention. Establishing daily routines that support nervous system regulation can reduce the likelihood of future symptoms.

Focus on:

• Getting consistent, restorative sleep

• Regular physical activity, such as walking or gentle yoga

• Limiting screen time before bed

• Creating time to unwind every day

• Nurturing supportive relationships

With a structured but flexible routine, your mind and body have the stability they need to manage anxiety more effectively.

Final thoughts

Persistent nausea, dry retching, or unexplained stomach discomfort are often your body’s way of signalling that anxiety or stress is taking a toll.

For many Australians, these physical signs go unnoticed or are misunderstood for years. In fact, it’s not uncommon for people to wait over a decade before seeking help for anxiety, often enduring unnecessary discomfort along the way.

You don’t need to wait that long. Managing anxiety doesn’t always mean overhauling your life. Small, consistent steps, like building healthy routines, seeking support, and developing self-awareness, can lead to significant relief.

Therapy can be especially helpful, offering strategies to reduce both emotional distress and physical symptoms like anxiety and nausea.

If anxiety is affecting your ability to work, sleep, eat, or simply feel at ease, it’s worth talking to a psychologist or GP. Support is available, and with the right tools, it's entirely possible to feel healthy again and nurture yourself better.